For a small, low-fat snack, you can compare the nutrition information for the exact product: the raisins and apricots from Albert Heijn, Jumbo and PLUS that we looked at list 0.5 g of fat per 100 g. That doesn’t automatically make them reduced-fat products: the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim on solid foods, while a reduction in fat must be assessed separately. If by a lighter snack you mean one with less energy, compare equal portions and consider the amount and fibre content, especially around training.
You’re looking for dried fruit with a low absolute fat content and want to know what a claim means. Compare the nutrition information for the exact product: the European Commission defines a ‘low fat’ claim for solid foods as no more than 3 g of fat per 100 g.
If by a lighter snack you mean one with less energy, check the weighed amount and the energy per portion. A low fat value alone doesn’t tell you how much energy your snack contains.
You may want something small to eat rather than a large meal just before exercising. The Netherlands Nutrition Centre advises against having a large portion high in fat, protein or fibre at that time; also take your own tolerance into account.
A good fit if: you want to take raisins with you and weigh out a small portion yourself.
Bear in mind: the Albert Heijn and Jumbo products we looked at list 344 and 326 kcal per 100 g respectively, despite both containing 0.5 g of fat per 100 g.
A good fit if: you choose this type of fruit and compare the energy content by weight.
Bear in mind: the Jumbo and PLUS apricots we looked at list 237 and 254 kcal per 100 g, both with 0.5 g of fat; both products contain sulphites.
A good fit if: you’re specifically looking for a product with a substantiated reduction in fat.
Bear in mind: a low absolute fat content isn’t the same as having less fat than a comparable product; the examples we looked at don’t prove a reduction in fat.
| What to consider | What to look for | Who it matters to |
|---|---|---|
| Low fat or reduced fat | Compare the fat per 100 g and assess the exact claim separately. The European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim on solid foods. | If I want to know whether a claim really applies to my choice, I look beyond the number of grams of fat alone. Around 33% of consumers prioritise fat content or the meaning of a claim. |
| Energy per portion | Compare kcal per 100 g, then calculate the amount for the same chosen snack weight. | If I weigh my snack, I want to know how much energy that portion contains, not just how much fat. Around 27% of consumers prioritise energy per snack. |
| Eating before training | Check the fibre per portion and consider the amount and timing; the Netherlands Nutrition Centre advises against having a large portion high in fibre just before exercise. | If I eat something just before training, I consider the amount and what I can tolerate. Around 20% of consumers prioritise comfort around training time. |
| Taking it with you and storage | Check the pack weight, closure and storage instructions for the exact product. | If I prepare snacks for several occasions, I want to be able to portion and carry them easily. Around 13% of consumers prioritise convenience when taking snacks with them. |
| Ingredients and sensitivities | Check whether the product contains sulphites/E220 and look for any warnings about nuts, peanuts or sesame. | If certain ingredients matter to me, I check the label on the exact pack. Around 7% of consumers prioritise ingredients or a relevant sensitivity. |
Each of the Albert Heijn, Jumbo and PLUS products we looked at contains 0.5 g of fat per 100 g, but lists between 237 and 344 kcal per 100 g. The nutrition figures come from the relevant product information.
Compare the energy content on the same weight basis and weigh your snack; don’t choose based on the fat value alone.
Values for a 50 g portion and a 20 g portion don’t describe the same amount.
Use the per-100 g figures to compare products, then calculate for all options using the same snack weight.
The PLUS apricots we looked at list 0 g of added sugars, but contain sulphites. The Jumbo apricots we looked at also carry a warning that the product may contain nuts, peanuts and sesame.
Check the ingredients and allergen information separately if they’re relevant to you. The NVWA notes that prepacked products must show allergen information on the label.
The range we looked at includes AH Raisins 250 g, a specific example for checking the nutrition information of a particular type of raisin.
The products we looked at are plain sultanas and pitted dried apricots; nutrition values apply to each specific product.
The PLUS Dried Apricots we looked at come in a 375 g stand-up pouch.
The Alesto range includes dried mango strips.
An official product listing covers a 500 g pack of raisins under the Trader Joe’s name.
Dirk lists raisins in its baking products category.
These Joybuy products are dried fruit and fruit snacks that, according to the product information, are ready to eat. Compare the nutrition information, ingredients and storage instructions for each product.
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According to the product information, the pitted jujubes are ready to eat, making them a handy snack for on the go.
Per 100 g: 327 kcal and 0 g of fat. The instructions say to consume the product immediately once the pack has been opened.
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The product information describes these pitted Medjool dates as ready to eat.
Per 100 g: 264 kcal and 0.5 g of fat.
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The product information describes this dried soursop as a snack; check the ingredients if you want to take the additives into account.
Per 100 g: 348 kcal, 10.5 g of fibre and 2.21 g of fat. The ingredients list includes white sugar, glucose and sodium metabisulphite. After opening, the pack should be sealed tightly or kept refrigerated.
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According to the product information, these pitted red jujubes are ready to eat as a snack.
Per 100 g: 300 kcal and 0.5 g of fat; the ingredients are listed as 100% red dates. After opening, the pack should be sealed tightly and stored in a cool, dry place, preferably below 15 °C.
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According to the product information, these dried apricots are ready to eat straight from the pack.
Per 100 g: 311 kcal and 0 g of fat. The ingredients list includes apricot, sugar and malt syrup; the product information also mentions sulphites.
No. For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim. A low absolute fat content alone doesn’t prove that a product contains less fat than a comparable one.
Not necessarily. Albert Heijn lists a 50 g portion for the raisins we looked at; Jumbo also gives nutrition values per 20 g for its apricots. Choose your own amount, then compare products using the same weight.
Follow the instructions on the pack for the exact product. The Albert Heijn, Jumbo and PLUS products we looked at say to store in a cool, dry, dark place. Divide your supply into measured portions and take them with you in a well-sealed container.
The Netherlands Nutrition Centre advises against having a large portion high in fat, protein or fibre just before exercise. So look beyond the fat value and consider the amount and what you can tolerate.
The NVWA lists sulphites among the allergens that consumers must be informed about under European rules; allergen information must appear on the label of prepacked products. The Jumbo and PLUS apricots we looked at list sulphites. If you have a relevant sensitivity, always check the pack of the product you buy.
